# Evidence tiers for sleep aids

Level 1: magnesium, chamomile/apigenin, melatonin. Level 2–3: kiwis, tart cherry, omega-3.



## Takeaways

- Prefer food-level levers first.

- Third-party tested only.

- Swap arousal-masking habits for calming ones.



Level 1 (many RCTs): magnesium — research is turning to magnesium bisglycinate; the meta-analytic effect is ~17 min faster sleep onset — chamomile / apigenin, and melatonin (a hormone with more evidence than the rest combined, and a small effect: ~7 min faster onset, ~8 min more sleep).

Level 2–3: two to three kiwis before bed (a 4-week trial: better onset, duration and efficiency), tart cherry juice (raises melatonin, modest sleep gain), DHA-rich omega-3.

They all do the same job as your bedtime podcast: reduce arousal, turn the frontal cortex down. So a reasonable trade is 'ditch the podcast, add chamomile'.

Nobody needs supplements. If you use them, buy from third-party-tested, transparent brands. Vitamin D has the same label-inaccuracy problem melatonin does. Log what you took in the Day log so the with-vs-without comparison can run.



## Sources

- Oral magnesium supplementation for insomnia in older adults: a systematic review & meta-analysis (Mah J, Pitre T, 2021)

- The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial (Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B, 2012)

- Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study (Zick SM, Wright BD, Sen A, Arnedt JT, 2011)

- Meta-analysis: melatonin for the treatment of primary sleep disorders (Ferracioli-Oda E, Qawasmi A, Bloch MH, 2013)

- Effect of kiwifruit consumption on sleep quality in adults with sleep problems (Lin HH, Tsai PS, Fang SC, Liu JF, 2011)

- Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality (Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J, 2012)

- Differential effects of DHA- and EPA-rich oils on sleep in healthy young adults: a randomized controlled trial (Patan MJ, Kennedy DO, Husberg C, et al., 2021)

- Effects of diet on sleep quality (St-Onge MP, Mikic A, Pietrolungo CE, 2016)

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Educational summary of published research, not medical advice. Screening scores are not diagnoses. If a score is elevated or you feel unwell, talk to a clinician.

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